It’s basically just 5x5 or 6x3 without accommodating resistance. I figured it wouldn’t hurt just as a base building block but I’m curious to have some input from someone who is more knowledgeable.
For the record, I used DE with accommodating resistance for the past 7 weeks and it seemed to drive all my lifts up (specifically to where I use to be if I “peaked” those lifts).
Typing this question out seems like the answer would be “stick to what was working” but I was just curious. Thanks!
Dude, I would run that shit. It’s common for conjugate guys to run 3, three week DE waves with the same form of accomodating resistance, then make changes. Or like using bands for 9 weeks, then doing something else for awhile.
You know the bands work well, so you can always keep that in your back pocket to come back to. Then you can use the flexibility of the conjugate plan to try stuff out, and see if that works well for you, too.
You’re “In the System” now. You know how what should be included in the program, and how it feels when training is working. If you try Burley’s stuff (or anything else) you should know pretty quickly if it’s cool or not.
There is some neat stuff if there, like alternating lifts and rep ranges week to week. See how you like/respond to those alterations. If they suck for you, at least you’ll know to never do that again. And you can stop and go back to what you know works better.
And if they work well you’ll have 2 effective training cycles to rotate and make unending gains. You won’t get bored. You’ll have new stimulus to get excited about.
@Stormblessed Yep! Or when you catch a glimpse of yourself in a reflection!
DE Day (deload)
12" Box squat: 155x5x2
BTN Press: 95x2x10
Sandbag to shoulder: 1 min- 200x3 (almost 4) (big PR)
Notes:
This a really cool PR. On July 13, 2023 I loaded my first 200lb sandbag over a 52" bar and it sucked. Now 11 months later I’m shouldering it for reps!
Fun way to round out the deload. Back to normal programming and lifting which is cool
I’ve been busy with physics. This shit is a grind but I’d rather be miserable for 5 weeks than for a whole semester
12" box is really at parallel for me. Am I short or built to squat? The answer is yes
I have a reflection to share. I’ve been thinking about stoicism and how most of it is great but the one thing I don’t agree with is being devoid from the outcome. I realize most of it just means “yeah you can’t guarantee that you’ll get the desired outcome” but the thought of “I’m going to let this anxiety and anger MAKE the outcome I want come” makes more sense. At the end of the day, I know I can’t control what happens but I’m going to do everything I can to put all my cards on the table. Like I said, it might be a misunderstanding of it but just a thought I had
Dips: 4x8
Rolling Extension: 3x10-12
Pull ups: 4x8
DB Curl: 3x15
Lu raise: 3x20
ME Lower:
3-5rms: High bar squat, Front squat, 13in DL, 3x3 GM (giant cambered bar)
1 Back down Amrap (~80%)
SSB Goodmornings - 4 x 8
Bulgarians FFE - 3 x 8-10
Reverse Hypers - 4 x 25
Abs - 5 x 25
GHD - 4 x AMRAP
Belt Squat - 3 x AMRAP
Sand bag or stones
Some sort of carry
Goals:
Run this for 8 weeks to build a base
This is my basic template for the base building block. Accessories stay in until they get stale. Like JM press, it was working great until it wasn’t moving anymore
Log: 100x3, 120x2x3, 155x3, 175x3 (PR)
Seal row: 155x8,8,6,6
Incline DB Bench: 50x4x10 (1 min rest)
DB lat raise: 15x2x15, 1x15 straight into run the rack drop set
Curls: 25x2x15
Notes:
Log was okay. Still getting back into that lift mentally after my accident
Quicker session because had to do father’s day. What really sucks is I’m starting to realize my dad has some sort of early onset dementia/Alzheimer’s. it sucks
Progress photo:
I’m sorry to hear this. Enjoy every minute you have with him now. Life is short and tomorrow isn’t guaranteed for any of us. Be present always, give the hugs - even the weird ones, and tell the people that you love that you love them while you can.
@Koestrizer Thanks! I knew I had more but for some reason if I slept like shit or didn’t eat enough before any type of push pressing, I get super light headed (which happened on my next jump) so I called it
@QuadQueen It’s been going on for a while but that was the first time my stepmom and I talked about it. Hit home. I try my hardest to get over how draining it is to be around him sometimes (not even related to the early onset stuff. just a high strung high anxiety person) but it’s hard. I don’t hold anything of the new ways he’s acting against him. I’d imagine it’s hard losing a son under the conditions it happened AND then believing what you think about the situation while knowing it’s just not the truth. That coupled with the history of early onset issues with his family it’s just a whole big old shit storm. I enjoy our talks about “safe topics” but it sucks we don’t mesh as people. I’m just yapping at this point but to wrap it up I know my boundaries to be able to enjoy my time with him but also not be drained every week between the issues and his downer personality. It sucks because I’d like to do more with him but I did notice the less I do with him, the better I feel overall because I don’t have that huge source of negative energy. I try to not let it get to me but we’re all human.
Anyways, I let our time together be our time. Also, I talk to him on the phone everyday because that’s what makes him feel loved (not that I wouldn’t talk to him a lot, I just know for a fact he needs lots of reassurance). I think the one thing that really bothers me is his level of control he wants to have. I’m very level headed when it comes to stuff like this but it gets under my skin when he needs to have an iron grasp and know everything (for the record, I don’t live with him and my moms the “you’re an adult now don’t be a dumbass” type). Last bit of ranting over lol
Warm up:
Couple rounds:
Deficit push up hold at bottom (getting shoulder blades to function right)
Seated DB cleans
CGBP: 6x3x185 (1 min rest)
Clavicle to bar pull up: 28 reps total
Slingshot Dips: 4x8
Fat bar pull ups: 4x8 (1 min rest)
French press: 50x3x12
Hammer curl: 30x3x12
Lu raise: 10x3x15
Bunch of hanging from bar
Notes:
Work capactiy is getting better quick
I tried sauerkraut. I like it but wouldn’t eat it by itself. Goes perfect in beef and rice
In my adventures to eat a shit ton of greek yogurt, I am doing greek yogurt in OJ (amazing) but I recently learned about Lassi. It’s pretty much greek yogurt, water, and different seasonings (little sugar) blended and served cold. @T3hPwnisher I know you’re carnivore but I figured you find that interesting
